Time for fitness resolutions
by KC Jones, reporter

    Happy New Year to most of us means New Year’s resolutions. I am no exception, and, probably like most of you, health and fitness tops the list.

    Having studied the subject for years, I offer suggestions and tips on how to focus on fitness this year and for life.

    Physical fitness has three components: cardiovascular exercise, flexibility and weight training.

    To be beneficial, cardiovascular exercise should be performed for 30 continuous minutes at least three times a week.

    It is important to elevate your heart rate, but don’t overexert yourself. Research your target heart rate for optimum benefit.

    If you cannot talk and exercise at the same time, your workout is too strenuous. Even young hearts can have a deadly attack, so work out safely.

    Many people begin workout programs by overdoing it. Exerting too much effort can lead to injuries and/or extremely sore muscles.
    Many people stop exercising because they burn out quickly. Therefore, it is important to make an exercise routine fun so you will make it part of your life.

    The results will come if you keep exercising. The body’s ability to metabolize fat slows as you get older, so don’t kill yourself exercising; have fun with your workout.

    Flexibility is often overlooked, but it is an equally important part of fitness.

    Further-more, stretching is essential for injury prevention. A slow and gradual stretch, held for about 10 seconds, is safe.

    Weight training techniques, another vital factor in becoming fit, should include slow movements and gradual weight increases. Muscle burns fat, and weight-bearing exercises help build strong bones and connective tissues like cartilage.

    Diet is an important facet of overall health. You may not like this bit of information, but if you are losing more than about three pounds per week, it is not just fat. It is most likely a dangerous and unhealthy loss of muscle, water, bone density and organ tissue.

    Don’t ruin your metabolism by starving your body.

    Yes, it is important to watch your caloric intake, but that not only means don’t overeat, it means feed your body what it needs to operate properly.

    Just as you don’t expect a car to run without gas (although at current prices that would be nice), don’t think you can have healthy results by starving your body.

    Fasting for a spiritual reason or modified fasts for purification must be done carefully and, depending on your health, should be supervised by a doctor. A good rule of thumb (green thumb, that is) is to eat your vegetables, a lot of them.

    You may not realize how important oxygen is to the body’s fitness response. The body needs oxygen to burn fat. Some modern health clubs have even invested in oxygen tents to supplement part of their exercise equipment.

    Put simply, we would all be much healthier if we would breathe—not just the shallow breathing that sustains life, but deep, long inhalations through the nose.

    Fill the lungs; then hold for a few seconds. Likewise, do slow, complete exhalations that completely empty the lungs and hold for a few seconds; repeat.

    Not only will the increased oxygen supply help burn more fat, but the body will immediately benefit from relaxation. Remember stress is one of America’s biggest killers, so remember to BREATHE.

    TCC campuses offer many activities that can provide exercise.

    Check with the health/physical education/recreation department (HPER) on your campus and take a tour of the facilities: South Campus, 817-515-4542; SE, 817-515-3850; NW, 817-515-7641; NE, 817-515-6635.